- The protein intake rate
- Is it worth it to completely abandon the animal protein?
- What is the harm of meat?
- Plant products containing protein
- List of protein products from animal meat
- What to combine products containing protein
Healthy balanced diet helps cope with various diseases, eliminate fat deposits, build muscle. The consumption of products containing protein is necessary to create new cells of the body, the synthesis of hormones, enzymes, the formation of muscle fibers. Protein nutrition is especially important in adolescence, when the body is intensively growing and developing.
Norm of protein intake
The protein molecule is half composed of carbon, oxygen, and hydrogen. In addition, contains sulfur , phosphorus , iron . Forms the amino acids necessary for the life of the body.
With the protein contained in food, the body is about 20 amino acids. Some of them: Alanine, Asparagine, Valine, Threonine, Glutamine, Cystine, Histigine, Aspartic Acid, Glycine, Tyrosine, isoleucine , lysine , arginine , leucine , meteonin , proline , serine , tryptophan , phenylalanine .
About half of the amino acids are not synthesized by the body, so they must come with food.
Depending on the composition of the product, the presence in it of all essential amino acids necessary for the human body, the so-called high-grade and defective protein are distinguished.
For this feature, products containing animal protein are referred to as “full-fledged”. Until recently, it was believed that in plant products the protein is not a full-fledged , because it lacks some of the essential amino acids. This opinion is refuted by modern research.
Vegetables, fruits, nuts, seeds, grains contain high-grade vegetable proteins. In addition, they are digested easier and faster than animal origin.
It is believed that the daily requirement of an adult is 90-120 g protein. The norm of a child or adolescent increases 2-3 times during an active growth period.
In case of shortage of products containing protein, anemia (anemia) develops, immunity and emotional tone сни decrease.
Excessive intake of protein foods disrupts the digestive system. In the large intestine, the remains of food rot and wander, causing an increased amount of uric acid, developing gout
Excessive intake of protein foods disrupts the digestive system. In the large intestine, the remains of food rot and wander, causing an increased amount of uric acid, developing goutand urolithiasis .
In addition, excessive consumption of protein products contributes to the formation of fat deposits.
The norms of protein food consumption change with time.
Some modern scientists after the experiments on volunteers – athletes, soldiers, students – came to the conclusion that 25 grams of protein a day is enough. Other scientists are convinced that 60g of protein food is sufficient for an adult of working age per day.
Academician NM Amosov did not adhere to a strictly defined norm, consumed about 50 grams of meat, a little milk every day to deliver the essential amino acids to the body.
Should I completely abandon the animal protein?
There is still no consensus in the scientific community whether it is worth eating protein foods of animal origin.
Vegetable food, splitting in the digestive system of the animal, eventually forms a cellular protoplasm. According to many years of laboratory research, protoplasm does not contain components that cause its aging.
Therefore, some scientists are convinced that the main cause of various diseases, aging is the clogging of the cellular protoplasm of the body, a violation of its natural structure.
When using animal protein, a small blockage manifests itself as a disease. With increasing contamination of the protoplasm, the body becomes intensely aging, in it cellular processes are violated.
In addition, the digestion of protein foods of animal origin requires a significant expenditure of energy, about 60-70% of the percentage obtained from the portion of meat. This energy consumption is particularly undesirable in the case of a serious illness.
While scientists argue, it remains to be decided individually whether it is worth completely giving up meat. Some combine foods that contain animal and vegetable protein. Especially pure protein food does not exist in nature.
What is the harm of meat
Before you make a list of products of a daily diet of animal and vegetable protein to lose weight or build muscle mass, it is worthwhile to learn about the possible harm of eating meat.
A number of scientists believe that for many centuries people have been eating fruits , tubers , nuts . Only having mastered the fire, people began to heat and eat various meat products, which contain animal protein.
The predator, unlike people, eats raw meat, in his mouth there is an acid reaction, and not an alkaline one. The human body has not yet adapted to quickly digest and withdraw a lifeless mass, the result of heat treatment of meat.
When processing meat foods, the digestive system works at the limit of possibilities, which is why it is more likely to wear out. In addition, meat is digested up to 8 hours, vegetable food is twice as fast.
If the kidneys and liver stop coping with excess uric acid, the result of the decay of animal protein, it lingers in the body, causing various diseases: gout , rheumatism , seizures of unjustified headache .
According to legend, ancient China used the method of execution, when the offender was fed exclusively boiled meat. After a month or two, the kidneys stopped coping with the excretion of protein decay products, which caused poisoning of the body.
To derive the results of the decomposition of protein foods of animal origin, each gram requires about 40 g of water, which significantly increases the burden on the kidneys.
It is proved that products containing animal protein decompose twice as fast as plant foods.
In addition, before the death, the animal experiences stress, causing a lot of harmful substances in the meat, causing a rise in blood pressure, spasm and arteriosclerosis of the blood vessels after eating.
According to modern studies, the abuse of diets from products containing predominantly protein causes the development of renal stone disease .
Nitrogen-containing compounds are part of lean meat, are an element of muscle tissue. In significant quantities, these compounds are found in by-products, broths.
These compounds excite the nervous system, cause the secretion of digestive enzymes, gastric juice. As a result, the gastric mucosa is more irritated, the load on the kidneys increases. Memory, attention, irritability and insomnia are broken.
Plant products containing protein
Any plant under the influence of the sun from chemical elements obtained through the soil, synthesizes amino acids, produces carbohydrates, sugars, starch. After digestion, plants do not poison the body with harmful compounds, supply it with fiber.
Most vegetable protein contains the following products:
- legumes (soy, lentils, peas);
- cereals (oats, barley, rice);
nuts and seeds.
Useful to include in the diet cabbage, carrots, eggplant, potatoes, greens.
The delivery of a complete set of essential amino acids to the body is achieved by consuming a variety of proteinaceous plant foods.
Another way: to deliver essential amino acids, it is worth eating the plant products with the inclusion of a small amount of meat in the diet.
For example, cook beans, rice, pasta with veal, poultry or fish. Variants:
- chicken with rice;
- boiled beans with veal;
- rice with pink salmon;
- spaghetti with meat sauce.
List of protein products from animal meat
Most of the protein in beef, pork, rabbit meat, poultry.
Of all types of beef, the least fat veal , it is well absorbed by the body, so it is often used in weight loss programs. The least fat in pork meat varieties. Beef or pork is better to cook on a double boiler or in the oven.
Rabbit meat is a product rich in protein, its content is up to 20%.
Lots of protein in byproducts – tongue , liver , kidneys , brains , udder , spleen . In addition, the by-products contain a lot of minerals, especially iron, as well as vitamins A, B, C.
It is worth not using sausages , ham , hams , loaf because of high fat content.
Fish protein, unlike meat, is absorbed almost completely, by 92-98%. Most of all in tuna , up to 24%. Also high in another useful product – fish fish.
Almost completely and much faster than from beef, the protein of a chicken egg is absorbed by the body, although the egg is highly caloric.
What to combine foods containing protein
To digest meat, the body needs a maximum of gastric juice. In addition, the assimilation of protein products are affected by fats, sugars, acids, so it is necessary to exclude some combinations from the diet.
text-decoration: underline; It is allowed to combine protein food of animal origin with animal fats, vegetable origin – with vegetable fats.
To accelerate gastric secretion it is possible to include in the diet fresh greens, vegetables.
Isolation of gastric juice and digestion of food slows down under the influence of sugars , so do not combine this food with protein products.
Secretion of gastric juice slows sour food , which also interferes with protein digestion.
The best products that contain protein are combined with non-starchy food and juicy vegetables: cabbage , zucchini , cucumber , onion , celery , radish , parsley . Such a menu promotes the digestion of food, the removal of various harmful compounds.
Do not include protein products in the diet at the same time and beets , turnip , pumpkin , carrots , beans , peas , potatoes .
Milk is best consumed separately, by itself. Better digested warm unboiled milk.
To assimilate proteins, live foods that have not undergone heat treatment help.
You should not eat two or more types of foods that contain protein at the same time. As a rule, they have a different chemical composition, which requires the corresponding enzymes to be cleaved. For example, do not combine meat and fish, cheese and nuts, meat and eggs, meat and milk, meat and cheese.
Products containing protein are shown in Table 1:
|Low-fat cottage cheese||18|
|Breaded cottage cheese||14|
|Condensed milk with sugar||7,2|
|Milk cow||3 , 2|
|Sour cream 10% fat content||3|
|Fresh mushrooms fresh||3,7|
|White cabbage||1 , 8|
|Meat and fish|
|Canned sardines in oil||16|
|Sausage boiled “Doctor”||12,8|
|Cake with cream||5|